They say time flies when you are having fun and it could not be more true of this program. If you have been allowing your body to recover and nourishing it with good food and plenty of water, you should start noticing some significant changes. Keep it up!

If you have not noticed much in terms of changes, don’t make the mistake of thinking more is better. Instead of adding extra workouts or doubling the time, explore other factors that may be getting neglected (nutrition, hydration, sleep, stress, illnesses, etc). Do not get discouraged, if you address your mistakes face on instead of trying to blame a single factor, you’ll clear your path to amazing results. After all, it is you who are in control of your body.

Here’s the workout to wrap-up Week 3:

Week 3 Day 3

Intensity Med Heavy-Heavy

Exercise(s)/Combination(s)

Rec. Reps

Rec.Sets

Rest (sec)

Length (min)

1

Warm up & Mobility

Var

Var

n/a

5

2

Clean & Push Press

7 (s)

3-4

30

5

3a

Windmill

5 (s)

4-5

40

8

3b

1/2 Renegade Row

5 (s)

4a

Side Plank

7 (s)

3-5

30

7

4b

Scorpion

7 (s)

4c

Twisting Jack Knife

7 (s)

5

Cool down

Var

Var

n/a

5

For exercise 4a (side plank) try the stacked base. Return to staggered base if it’s too difficult. Please refer to the video below for guidance. Congratulations on completing week 3! I Look forward to seeing you next week.

About The Author

Coach Izzy has been part of the Strength and Conditioning field for over 25 years. He speaks of the advantages of self-sufficiency and the drawbacks of relying on the liner approaches the health world seems fond of.